Does Eating Avocado Help Reduce Triglycerides?

by Mala Srivastava

The fats in avocado help promote heart health.

According to the American Heart Association, having an optimal level of triglycerides -- 100 milligrams per deciliter or lower -- will improve your heart health. But if triglycerides surpass their normal levels, which is less than 150 milligrams per deciliter, they can hurt your heart. Though avocado has a high fat content, the type of fat can help lower your risk for high triglycerides. In addition, avocado is cholesterol free and rich in other heart-healthy nutrients.

What are Triglycerides?

Triglycerides are a type of lipid, or fat, that circulate in your blood. When you eat, your body uses the calories for energy and converts leftover calories into triglycerides, which get transported to fat cells for storage. When your body needs energy, hormones liberate triglycerides from fat cells to meet its requirements. Regularly consuming more calories in the form of carbohydrates and fats than you expend can send your triglycerides into the stratosphere.

Types of Fats

Not all types of fat raise your blood triglycerides. Only some fats such as trans fats and saturated fats increase your chances of developing heart disease by elevating “bad” low-density lipoprotein cholesterol and triglycerides. Trans fats are commonly found in fried and processed foods, while saturated fats occur naturally in meats. But some fats such as monounsaturated fats and polyunsaturated fats promote your heart health. These heart-healthy fats can help prevent heart disease and improve your cholesterol profile by decreasing your LDL cholesterol levels. So trading bad fats for good fats can help lower your triglycerides. Making avocados a part of your healthy diet is a good way to give your heart a boost since they contain mostly monounsaturated fat. A 100-gram serving of avocado contains 160 calories, with 14.7 grams of total fat made up of 2.1 grams of saturated fat, 1.8 grams of unsaturated fat and 9.8 grams of monounsaturated fat.

The Effects of High Triglycerides

Abnormal triglyceride levels may promote the process of atherosclerosis, which refers to the build up of fatty materials called plaques on the walls of your arteries. Atherosclerosis restricts the flow of blood to your organs and maximizes the risk of heart disease, stroke and heart attack. Common causes of elevated triglycerides include obesity and metabolic syndrome -- conditions that can pave the way to heart disease and stroke. Health conditions that affect the way your body uses fat for energy such as kidney or liver disease, low levels of thyroid hormones and poorly controlled Type 2 diabetes can disrupt the balance of triglycerides.

Other Heart-Healthy Nutrients

In addition to the good fats, avocado provides other nutrients that contribute to your heart health. A 100-gram serving of this fruit contains 485 milligrams of potassium, which is crucial to heart function. The same serving size has about 6.7 grams of total dietary fiber, which helps reduce blood cholesterol levels and regulate blood sugar levels in addition to promoting bowel regularity. To enjoy the nutritional benefits of avocado, use it as a substitute for cream cheese or butter on toast. Also, avocado blends perfectly in sushi rolls and adds flavor and nutrients to salads. A word of caution: Avocado should be consumed in moderation because it is relatively high in calories.

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About the Author

Mala Srivastava covers health and business for several online publications. She holds a Master of Science in microbiology from India's HNB Garhwal University and a Master of Pharmaceutical Business Management from ICFAI University.

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